07.28.16

Fitness
A.30 minute block
-d-bell front squat @ 20X0 X 5-6
-supinated pull-up hold @ top for 20-30 seconds
-butcher’s block X 20 seconds
-P.lette push-ups @ 20X0 X 8-12
-pec PNF X 20 seconds
-L-sit X 10 seconds
-pigeon X 15 seconds

Performance
A.Record your best standing broad jump in inches (best of 3 attempts)
B.Work up to 80-90% of your clean and jerk for 1 rep
C.EMOM for 10 sets
-1 power clean and jerk @ 60% of part ‘a’
D.row/AD 30 seconds @ 90% X 6; rest 60 seconds
E.2 sets
-Lunge w/rotation X 20 seconds ea
-german hang X 15 seconds
-forward fold pulses X 30
-wrestler’s bridge X 10 (alt)